A: 3 rft
12 “s”
10 russian babymakers
8 kb halo
B: Power
10-9-8-7-6-5-4-3-2-1
Double kb- db Shoulder press
3-5 chin up
C: Metcon
Amrap 20’
50 gorilla row
40 triceps band
30 alt biceps curls
20 burpee
10 strict ttb
D: Lunge
5x 20 cal row
30 sec rest btw sets
SMR + General warm-up + Mobility A. 8-10 min slow run / row B. EMOM 12′ – 4 sets 10 hollow rock + 10” hollow hold 15-20 Russian swing @heavy 50 du / 100 single-unders C.Metcon For time: 21-18-15-12-9 reps of: T2B / Knee to elbow / K2C / V-ups Box jump-overs / Box step-overs STOH 30-50 /…
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. Metcon In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Every 2’ x 4 sets 8 Tng Deadlift @ 70-75% of 1RM *Open/Cross : Double KB deadlift x 10-12 reps C.Metcon For time: 45…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Strenght Metcon every 7 min x 5= 35 min 400 m run/ 500 m row 10 bench press 50-90/15-50 kg / floor press kb/db 8 sand bag/ slam…
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: Metcon For time 30 hang clean and jerk 30/20 (rx 40/30) basic: double kb/db 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15…
